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Contents 1. 2. 3. 4. Exercise & Fitness Nutrition & Calorie Management Stress Management Ear Nose Throat Teeth
Stamina (Cardio) Exercises Strength Exercises Mobility Exercises Back Exercises Yoga Weight Training www. 2. 5. 3. 4.reach.Exercise & Fitness 1. 6.in .ind.
Should be done briskly with swinging of the arms.in . www. May be done morning or evening for 30-60 minutes. 30 minutes is all that is required and may be done continuously.ind.Stamina (Cardio) Exercises Walking: Excellent cardiovascular benefits for the advanced age groups.. or jog and walk in between when fatigued. Comfortable shoes must be worn.. Jogging: Suitable for younger age group below 50 years. Wear comfortable clothes and breathe freely.reach. The pace of jogging is equal to that of a brisk walkrun on soft or grassy surface.
www. Cycling: For any age group. They are all of almost equal cardiovascular and muscular benefit. rest at the end for 30 seconds. swim back. 20 minutes of continuous swimming is sufficient. Ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes. Alternately swim the length of a pool 10-20 metres.in . 10 such lengths is good. Use any stroke you know.reach.ind. Minimum time 45-60 minutes of continuous controlled fast cycling.Stamina (Cardio) Exercises Swimming: For those who know how to swim. Cycling up slopes gives added benefit.
basketball.Stamina (Cardio) Exercises Games: For the fitter younger age group. Get fit first before playing games such as squash. Warm up before the games.in . badminton. football etc. tennis.. www.reach. handball. Weekend or once a week games must be avoided unless other fitness programmes are done on other days.ind. Play within your capacity. 30-45 minutes of the game is sufficient.
ind.in .reach.Strength Exercises Improve muscular strength with 10-20 repetitions of each of these movements www.
b) In case you know Yoga. etc.in . etc. e) Persons with Cardiac problems.P. 10 & 12.ind. 14 & 15. 1. 2.Yoga Yoga should preferably be done under expert supervision 2-3 times per week. f) This programme will not only keep you fit. respiratory problem.reach. head .. we suggest that the following 'asanas' be included in your programme. but is also beneficial for those persons who have high B. digestive ailments. www. HBP. mental strain. back problems. 4. c) Each Yogasana is repeated 2-3 times except serial Nos. d) Persons with back problems should avoid serial Nos. should avoid serial 4 and 5. joint problems.aches.
Standard Yogasanas…I 1 . 60. digestion. hips. thyroid. Matsyasana (Fish pose) Effect . 90 degrees.an buttocks.on lower back. legs. gas.on full body including heart and circulation.reach. 4. nervous system. www. double leg raises) Effect . nervous system. Ardh-halasana (30. neck. Stand warm up for Pawan Muktasana series.on brain. Suryanamaskar (Sun Salutation) Effect .on chest.in .on spine. (Locust pose) Effect . back reproductive organs. 3. back. Salabhasana. 6. Sarbangasana (Shoulder stand) Effect . lungs. 7. abdominal organs. 2. thyroid.ind. lungs. lungs. legs. 8. circulation. 5. Bhujangasana (Cobra pose) Effect . constipation.on abdomen. chest. reproductive organs. etc. spine. Halasana (Plough pose) Effect .
on spine.on abdomen. Effect .. legs. digestion. etc.Standard Yogasanas…II 9. 13. Trikonasana (Triangle) Effect .on spinal nerves. Pranayama (Deep breathing) 10 rounds each. Dhanurasana (Bow pose) Effect . Bakrasana (Half spinal twist) Effect . digestion.as often as required. Shavasana (Corpse pose) .ind.on digestion. 11. 10. 15. . and b) Kapalbhatti.on spine. a) Anulome / Vilome . digestive organs. spine. back. gas. waist. 12.belly breathing Effect .in . Paschmottasana (Sitting toe touch) or Padahasatasana (Standing toe touch) Effect .on physical / mental relaxation. chest. legs. Naukasana (Boat pose) (V sit-ups) Effect .alternate nostril breathing. abdomen.on lungs and respiratory system. 14.reach. www. fat on waist.
In addition. www. An all-round programme must have some stretching and cardio-vascular exercises as well. The best system for non-competitive sportsmen is to exercise the entire body in each session. The major muscle groups are: Upper body . weight training loads the bones thereby strengthening and protecting against osteoporosis. 3 days a week with a complete rest on weekends.Weight Training Weight training is basically for strengthening and building up the muscles. may be good for competitive sportsmen. Arms. Chest and Lower body Back. 2 The systems of training different muscle groups on different days.ind.Shoulders. Legs. Abdomen. The points to keep in mind in weight training are as follows: 1 The ideal weight training schedule is on alternate days i.reach.in .e.
Weights are also used to stretch muscles.ind. it means the weight carried is too heavy.reach. the weight used is too little.Weight Training 3 Suppleness and stamina can also be built up through weight training by following a body builder-type schedule. www. build muscular endurance and cardiovascular stamina by repeating each exercise by using lighter weights with more repetitions.in . 4 If repetition are too easy. And in case it is not possible to complete the repetitions.
ind. for the upper body 8 repetitions is one set. www. However. several systems of weight training prescribe different repetitions as well as different sets. 15 repetitions forms one set. A set is a group of repetitions of the same exercise.reach. For the lower body.in . Therefore. 6 We prescribe three sets of exercises for each muscle group.Weight Training 5 A repetition is one complete exercise movement from the starting point to finish and then back again to the starting point.
in .reach.ind.Weight Training www.
reach.ind.in .Weight Training www.
in Generally speaking.ind. our daily food intake must comprise a balanced diet of 1500-2000k calories with fibre (above 75 gm) and low fat (below 30 gm).Nutrition Management www.reach. Consult your nutritionist for specific advice .
Stress is the bio-psycho-social response of the body to a demand. It has pervaded all layers of life.ind. when a situation is perceived as being stressful. it can be a trigger even to those who suffer from monotony. When stress is long term and chronic it leads to chronic psychosomatic ailments. It is therefore very essential to bring a balance between too much and too little www. boredom or frustration. If stress can trigger off psychosomatic ailments in those living in the fast track. Stress is the wind beneath your wings pushing you towards achievement. .Stress Management Stress has existed from the time of Early Man but has now become an omnipresent phenomenon in the life of 'Modern Man'. While there is an undeniable link between stress and illness.. The impact is seen in behavioral and physiological change. optimal stress is a prerequisite for success in every task. mental or physical. The impact of this arousal affects emotional as well as cognitive thinking. Stress is an arousal response the body makes.reach.in stress.
in . Locate the source of stress and use a problem solving approach to deal with it step by step. Thereby reducing stress. It also helps to focus on areas where control and change are possible.Stress Management The first step in managing stress is to develop a stress-free personality. Some you can change. A high self-esteem. All stress you can understand. assertive behavior and a positive attitude help in building a stress-free perception.reach. Some you may have little control over. www.ind. You may then need to change your attitude and response towards these stressors.
Change of perspective will help change this stress to an active. www. Digestive ailments. Relaxation and meditation techniques result in calming brain waves. and reducing the effects of stress.8 hours helps in relaxation and repair of the body and mind. but also acclimatizes the heart and lungs to increased activity.ind. Cardiac ailments.in . It provides sufficient time for deep NREM and dream REM sleep restoring physical and mental health. rewarding life.reach. Headaches. Exercise not only makes the body fit. as in stressful situations. One of the best gifts of nature is sleep. This is especially effective with stressrelated ailments such as Hypertension. Stress may be an irritant in your life or it may be a factor of passive existence. Daily sleep of 6 . Sleep problems to name just a few.Stress Management Any exercise programme done regularly utilizes the body's stress hormones.
It provides sufficient time for deep .reach. One of the best gifts of nature is sleep.ind.NREM and dream REM sleep restoring physical and mental health.in . Daily sleep of 6 to 8 hours helps in relaxation and repair of the body and mind. www.Stress Management Stress may be an irritant in your life or it may be a factor of passive existence. Change of perspective will help change this stress to an active. rewarding life.
Learn this skill. it will give you challenge. You will be able to recharge.in . Quality time for family will ensure that you have a retreat called home. An assertive personality is responsible to self & others.ind. www. Develop a sense of humor. its paradoxes and at yourself. Plan a little idleness & quietness each day.Stress Management Use some of these stress defense mechanisms & optimize your stress.reach. Communication is the key to relationship building. Plan your career well. satisfaction & security. Learn to laugh at life. Listen better and your conflicts will slowly dissolve.
reach.ind. Yet both are necessary on a daily basis.in . A simple formula for time & stress management. Plan your time well. www.Stress Management Exercise is arousal and relaxation is the opposite. Remember you can't delete any activity or reduce time for health factors. You could personalize it to suit your needs. Sleep well and you will have renewed energy to face the next day's Stresses. You only have 24 /hours a day and many important areas to fit in. Practice both.
in . quiet personal time.ind. personal hygiene. Occupation. others Total time in a day www. Study Exercise 3 big and 2 small meals Quality family time Relaxation. social time.reach.Stress Management Hours 6-8 8-10 1 1 6 24 Activity Sleep Work.
in . Do not allow dirty water to enter into the ears. pens. in your ears without doctor's advise. TEETH I.clean ears after bath with ear buds. Do not slap children / others on the ears.immediately consult your doctor. especially if you notice your hearing decreasing. keys. giddiness.EAR. vomiting etc.reach. NOSE. Do not unnecessarily. discharge from the ears. In all cases of ear ache. Do not put drops. etc. oil. www. Do not clean the ears with pins. nausea. vertigo. Do not remove foreign objects from the ear without a doctor's assistance. etc. ringing in the ears.. • • • • • • • • • Ears Have periodic examination of your ears.ind. etc. THROAT. Loud noises are harmful for the ears.
TEETH II.in . Do not try and remove a foreign object from the nasal passage without a doctor's assistance. www. Avoid unnecessary misuse of nasal drops inhalers. etc. • • • • • Nose Do not squeeze a boil or pimple around the area of the nose. Do not unnecessarily pick the nose or blow the nose vigorously.EAR. THROAT. Consult your doctor immediately in case of injury and breathing difficulty. without a doctor's approval.ind. NOSE.reach.
pins. THROAT. in the mouth.reach. • • • Throat Avoid the. Do not shout.use of irritants to the throat such as smoking. etc. Avoid talking when food/water is in the mouth. NOSE. chewing tobacco / paan. etc. this causes hoarseness. • • • • www.in . In cases of hoarseness . consult your doctor. scream etc. Avoid putting coins. marbles. TEETH III. If hoarseness persists for more than 7 days. Avoid eating excessively cold/hot spicy foods.avoid hurry. In case of glandular swelling in the neck.rest the throat without misuse till hoarseness passes.EAR. consult your doctor.ind. Eat food calmly.
etc. Change your tooth brush at least once every 90 days. especially for growing children is essential.reach. www. contact your dentist. salt. avoid the use of pins. TEETH IV.in . etc. In case of tooth ache. etc. Massage your gums once a day with your finger for one minute. Do not apply medicine without consulting your doctor. chew gum. NOSE. candy etc. gum bleeding.ind. for cleaning the teeth. broken teeth. Dental check every six months. Do not smoke. tobacco. Eat plenty of crunchy fresh vegetables and fruit. sharp. • • • • • • • • • • • Teeth Brush your teeth once / twice a day prior to sleeping using a medium tooth brush.. Use dental floss for removing food particles. eat chocolate. white patches. THROAT.EAR. Avoid using abrasive tooth powders. ulcers of the gum and cheek. consult your dentist. In case of irregular. use tobacco.
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